Monday, September 05, 2016

2016-09-06 WOD

Batman Cycle Week 10

Every 2 Minutes for 5 Rounds:
...3-Position Clean & Jerk* (60-70% of 1RM, no higher!)
*High Hang Clean + Low Hang Clean + Full Clean + Jerk

EMOM for 15 Minutes (with extra 10-second transition between each minute):
...Min 1: 9 Overhead In-Place Lunges (45/25# plate)
...Min 2: 12 Overhead Weighted Situps (45/25# plate)
...Min 3: 15 Calorie Row
*Tabata scoring; lowest round counts for each movement. Perfect score = 36 reps.


EMOM for 15 Minutes:
...Min 1: 10 Overhead In-Place Lunges (95/65#)
...Min 2: 15 GHD Sit Ups
...Min 3: 20 Calorie Bike
*Tabata scoring: lowest round counts for each movement. Perfect score = 45 reps.

Sigma Strength Protocol: Barbell Row
...3x8, build up to a daily max
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.

Sigma GE Progression (Pull Up)
...Spend 5 minutes working on kipping/butterfly pull up technique, then:
Every 2 minutes for 5 rounds:
...10 strict into kipping pull ups
*The goal is to get at least 40 reps strict. If you can't finish a set strict, immediately switch to kipping (or butterfly). If pull ups are too easy switch to kipping C2B instead, but make sure you get 50 total reps. If you get at least 40 reps strict move to a harder progression (strict C2B or weight vest).

4 rounds not for time of:
...20 Good Mornings (95/65#)
...20 Weighted Box Step Ups (45/35#)

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